Posted by: Curt | Under: 40's/fit, 50's/fit, General Fitness, Health, Ladies/fit, Prime/fit, Quick Tips, Seniors/fit, Travel/fit, Youth/fit | (0) Comments
Well, today is a pretty easy day. If you did legs yesterday, you are probably pretty tired and maybe sore so all we are doing today is abs. This will actually take less than 30 minutes, so don’t despair!
Start out by doing some light stretching and hanging from the pull up bar to stretch your abs and back. We are going to do a superset like all the other workouts, but for abs, we are only doing 2 exercises.
These are just regular slant board sit-ups. The angle is adjustable so as you get stronger, you can increase the angle. Start with your back on the board, but you don’t need to put you head all the way down- just until the middle of your back is flat. Notice that my hands are on the sides of my head and not behind my head. This is important since most people will pull on their head when doing sit-ups and possibly hurt their neck. Keep your hands on the side of your head. Sit up until your elbows just touch your thighs. Shoot for 15 reps where the last one is all you can do. When you can do more than 15, raise the angle of the slant board to make them harder. as you can see in the picture, my legs are slightly bent and my feet are hooked under the pads. This is the type of sit-up board you want to use since it takes the pressure off of your lower back.
This exercise works your abs with the emphasis on your lowers abs. All you have to do here is turn around on the slant board. You want to do these leg lifts starting with your heels just off the floor and raise them to where your legs are parallel to the floor.
Do 4 super sets of 15 each and you are done. If you find that these exercises are not hard enough, you can substitute Roman chair sit-ups (see pictures below) for the slant board sit-ups. The Roman chair is quite a bit tougher than a slant board, so work your way up slowly.
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